Eggo waffle calories come to 117 for one 47 g frozen waffle and 248 per 100 g. Carbs supply 65% of those calories and protein only 5%, so the waffle alone does little to keep you full. The real swing comes from how many you stack and what you pour on top.
117kcal
1 waffle · 47 g, frozen toaster waffle
5%protein
1.4 gProtein
19 gCarbs
3.9 gFat
How to burn off 117 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Frozen toaster waffle · per 47 g
Calories
117 kcal
Protein
1.4 g
Carbohydrate
19.1 g
Fat
3.9 g
Saturated fat
0.4 g
Sodium
239 mg
Potassium
57 mg
Iron
0.3 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Eggo waffle: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 waffle (47 g)
117
1.4 g
19.1 g
3.9 g
239 mg
6%
Homemade waffle (75 g)
218
5.9 g
24.7 g
10.6 g
383 mg
11%
100 g
248
3 g
40.5 g
8.2 g
508 mg
12%
3 × 1 waffle (47 g)
350
4.2 g
716 mg
5 × 1 waffle (47 g)
583
7 g
1,194 mg
Three waffles make a 350-calorie plate
A single Eggo waffle weighs 47 g and carries 117 calories, about 6% of the daily value. On its own that is a light number. The catch is that few people stop at one, and the frozen box is built around stacking. Because every waffle is the same size, the math is easy to do in your head.
Two waffles come to 233 calories. Three reach 350, which is a full breakfast by most standards, and five land at 583 calories in 235 g of food. Protein barely moves along the way: 2.8 g for two, 4.2 g for three and 7 g for five. Calories scale fast while the staying power does not.
If you are counting, decide the number before the toaster pops. Each waffle is a fixed 47 g, so logging by count is simple, and BodyPal can log them from a photo of the plate. The waffle count is rarely where totals go wrong. The toppings are.
Carbs supply 65% of every waffle
Per 100 g, an Eggo-style waffle has 40.5 g of carbs, 8.2 g of fat and just 3 g of protein. In calorie terms that is 65% from carbs, 30% from fat and 5% from protein. One waffle gives you 19.1 g of carbs, 3.9 g of fat and 1.4 g of protein.
Sugar is lower than the sweet reputation suggests: 1.7 g per 100 g and 0.8 g per waffle, before any syrup touches it. Saturated fat is modest too, at 0.8 g per 100 g. The weak spot is protein. At 3% of the daily value per waffle, this is a carb base, not a complete meal.
That split explains why a stack of two or three can leave you hungry well before lunch. Most of the energy is carbohydrate and fat, with very little protein in the mix. Treat the waffle as the carb part of breakfast and build the rest of the plate around it. If fullness matters to you, the fix sits beside the waffle, not in it.
Sodium is the row to watch
Few people think of a frozen waffle as salty, yet one has 239 mg of sodium, 10% of the daily value. Per 100 g the figure is 508 mg, or 22%. Compare that with the 6% of daily calories the same waffle supplies and the imbalance is clear: sodium runs ahead of energy.
Stack them and it adds up quickly. Two waffles bring 478 mg, three bring 716 mg and five reach 1,194 mg. That total arrives before butter, bacon or sausage joins the plate, and those sides tend to push it higher still.
If you watch sodium, settle on two waffles and let the rest of the plate be low-salt foods such as fresh fruit. Sweet toppings change the calorie count far more than the sodium count, so the waffles themselves remain the main salt source in a syrup breakfast. Reading the box label for the flavor you buy is worth the few seconds.
A homemade waffle is bigger and richer
A typical homemade waffle weighs 75 g and comes in at 218 calories, 11% of the daily value. It brings 5.9 g of protein, 10.6 g of fat and 383 mg of sodium, which is 17% of the daily value. It is a larger, denser piece than the frozen version.
Calorie for calorie, the frozen waffle is the lighter pick: one Eggo is 117 calories against 218 for the homemade one. The homemade waffle wins on protein, with 12% of the daily value against 3%. So the choice depends on what you want from breakfast, a smaller number or more protein per piece.
Either way, what goes on top decides the final count. Syrup and butter add calories this page does not include, so log them separately. Peanut butter, eggs on the side or a bowl of Greek yogurt turns a carb base into a more balanced breakfast without changing the waffle itself. Flavored lines like Kellogg's Eggo Blueberry Waffles or Eggo Homestyle Waffles are worth checking on the label too.
How does Eggo waffle compare?
Here is how an Eggo waffle stacks up against toast, a bagel thin and cornbread, per 100 g and per usual serving.
Verdict: For the fewest calories, the Eggo waffle is the lightest of the four per 100 g, below the bagel thin at 264, cornbread at 287 and toast at 290. For staying full, pick the bagel thin, with 10.6 g of protein per 100 g, more than any other option here.
Most popular Eggo waffle brands in the United States
Eggo labels their waffles at 257 calories per 100 g in a 70 g two-waffle serving, so one 35 g Eggo waffle is about 90 calories, lighter than the 47 g frozen waffle used above. Source: manufacturer labels / USDA FoodData Central.
Eggo waffle FAQs
How many calories are in one Eggo waffle?
A 47 g frozen toaster waffle is about 117 calories. Eggo's own label works out to 257 calories per 100 g, so a 35 g Eggo waffle is about 90 calories.
Are Eggo waffles good for weight loss?
One 47 g waffle is 117 calories, made up of 19.1 g carbs, 3.9 g fat and 1.4 g protein. Syrup, butter or fruit are counted on top of that number.
Eggo waffle vs toast: which has fewer calories?
Per 100 g the frozen waffle is 248 calories and toast is 290, so weight for weight the waffle is lower.
How much protein is in an Eggo waffle?
About 1.4 g per 47 g waffle, or 3 g per 100 g. Eggo's Homestyle label lists 5.7 g of protein per 100 g.
How many calories are in 3 Eggo waffles?
Three Eggo waffles have 350 calories in 141 g. That serving also carries 716 mg of sodium and only 4.2 g of protein, so it is a sizable breakfast before any syrup or butter goes on.
How many calories are in two Eggo waffles?
Two Eggo waffles come to 233 calories in 94 g. They add up to 478 mg of sodium and 2.8 g of protein, which makes two a reasonable base if you add a protein side.
How many calories are in frozen waffles?
Frozen toaster waffles like Eggo come to 248 calories per 100 g, or 117 for a single 47 g waffle. Carbs supply 65% of those calories and fat 30%, with protein making up just 5%.
Does one frozen waffle have fewer calories than a homemade waffle?
Yes. One frozen Eggo waffle has 117 calories, while a 75 g homemade waffle has 218. The homemade one carries more protein, 5.9 g against 1.4 g, but also more fat and sodium.
